A panel of 23 experts rated 41 diets based on a variety of factors, including safety, practicality, diabetes and heart disease prevention or control, and success in weight loss.
Some fashionable diets, such as Keto or Whole30, are among the worst, according to experts, with the primary issue being their very restrictive ideas.
However, not all diets did poorly in the ranking; some are rated as recommendable.
The following 8 diets, according to experts, are the ideal for anyone looking to lose weight in 2021.
8. Ornish Diet
Dr. Dean Ornish’s Ornish Diet emphasizes whole grains, fruits, and vegetables. In addition, the diet is low in fat and avoids animal protein and processed carbs.
According to a report released by ‘U.S.News & World,’ the diet garnered a “mixed reaction” from the expert panel.
Although the idea has been recognized as one of the greatest diets for heart health, research reveals that individuals struggle to keep diets like Ornish’s since it demands a very low fat consumption, according to the study.
7. The Nordic Diet
The Nordic Diet is ranked seventh on the list as well.
It was created by nutritionists at Denmark’s University of Copenhagen and is centered on 10 core ideas, including consuming seafood and whole grains.
Furthermore, the diet recommends eating only high-quality meat and consuming less meat overall. Organic and seasonal goods are also recommended wherever feasible.
Another major element of the diet is eating mostly self-prepared meals and reducing food waste.
Experts gave the diet top marks for safety and nutrition. Its flaw: locating and cooking seasonal items may be time-consuming.
6. TLC Diet
The TLC Diet was created by specialists at the National Institutes of Health in the United States. It promotes healthy lifestyle modifications and focuses on cholesterol reduction.
People who follow this diet eat less saturated fat and restrict their intake of items like butter, cheese, and red meat.
Instead, fruits and vegetables, poultry, fish, grains, and low-fat dairy products are served.
5. Volumetrics Diet
“Volumetrics,” is a weight control diet created by Penn State University nutrition expert Barbara Penns.
Foods are classified into four groups based on their calorie density.
- Non-starchy fruits and vegetables, soup, and fat-free milk, for example, fall under category one.
- In contrast, category two contains starchy fruits and vegetables, cereal, low-fat meats, and legumes, among other things.
- Other meats, cheese, bread, salad dressing, ice cream, and cake are included in category three.
- Crackers, chips, chocolates, cookies, almonds, butter, and oil are all included in category four.
There are no foods that are completely banned in the diet, although items in categories one and two are often suggested to be the best.
Those who adhere to this diet should also restrict their consumption of meals in category three and consume only a few products from category four.
According to the expert panel, Volumetrics got excellent scores in the rankings for safety and nutrition, and it is also one of the best diets for diabetes.
Weight Watchers is ranked fourth.
Company that promotes health and wellness WW (previously Weight Watchers) was placed fourth in the 2019 rankings as the best diet for weight reduction by the panel.
WW members convert calories, sugar, protein, and saturated fat into a point system that encourages them to consume healthier meals.
The developers of this diet highlight the importance of flexibility over constraints.
During the diet, participants can meet with coaches on a regular basis, although they are not medical experts.
The expert panel complimented the strategy for its good group dynamic and the fact that, while fruits and vegetables are the base, there is no shortage of diversity.
4. MIND Diet
This diet is a cross between the Mediterranean Diet and the DASH Diet. MIND focuses on meals that have a good impact on the brain.
According to preliminary research, the technique may aid in lowering the likelihood of mental deterioration.
Berries, olive oil, whole grains, almonds, salads, legumes, and fish are examples of dietary staples.
Martha Clare Morris, a nutrition epidemiologist at Rush University Medical Center, created MIND.
3. The Flexitarian Diet
The Flexitarian Diet was ranked third by experts for the second year in a row.
Flexitarians, a term derived from the terms “flexible” and “vegetarian,” follow a diet that entails eating less meat, but not totally rejecting it.
Protein-rich foods such as tofu, eggs, almonds, and beans are also included in the diet.
The goal is to reap some of the benefits of vegetarianism while eating a less restrictive diet.
According to the expert panel, this flexibility makes the diet more durable, and it also received excellent scores for balance, long-term weight loss, and heart health.
2. DASH Diet
DASH is a diet that is approved and recommended by the National Heart, Lung, and Blood Institute to aid in hypertension management.
While DASH was created especially to treat high blood pressure, experts feel it is also an excellent option for boosting general health.
For eight years in a row, the diet topped the ‘US News & World Report’ rankings. This year, it dropped one spot to second.
DASH is a diet that emphasizes fruits and vegetables, lean protein, and low-fat dairy products. Sweets, sugar-sweetened drinks, and meals rich in saturated fat are restricted.
Those who adhere to the notion should also restrict their salt intake to no more than 2300 milligrams per day.
In terms of safety and nutrition, the expert panel evaluated DASH as very good. The diet is also beneficial to heart health and diabetes.
1. The Mediterranean Diet
In 2019, the Mediterranean Diet is at the top of the list. According to Angela Haupt, deputy managing editor for health at ‘US News & World Report,’ the rationale is research tying it to a longer and better life.
“The diet is seen as healthful, balanced, and wholesome,” according to the research.
The Mediterranean Diet is based on foods consumed in Mediterranean countries, where people live longer lives and have lower rates of cancer and cardiovascular disease.
Fruits, vegetables, seafood, whole grains, legumes, and olive oil are all common components of the Mediterranean Diet. Dairy products and chicken are consumed in moderation, whereas red meat and sweets are only consumed on rare occasions.
The idea has been connected to health advantages such as a decreased risk of heart disease and breast cancer in studies. According to certain studies, the diet may also help people stay mentally well.
As a consequence, the expert panel members awarded it “consistently positive scores.”